The days are getting shorter, daylight is fading, and many people are starting to feel tired. Your first instinct? Reach for a good cup of coffee to get a little energy!
As a nutritionist, I like to remind people that our true energy is built first and foremost through our lifestyle habits: quality sleep, a balanced diet, plenty of movement, and moments to slow down.
That said, coffee also has a place in a healthy lifestyle! And contrary to some beliefs, it has several interesting properties. Here are five facts that might surprise you.
1. Coffee, a surprising source of antioxidants
Did you know that coffee is one of the main sources of antioxidants in the diets of many Western populations? It contains polyphenols, including chlorogenic acids, which have antioxidant properties.
Several studies link moderate coffee consumption to a lower risk of certain chronic diseases, including type 2 diabetes and some liver diseases. However, these associations do not prove that coffee directly prevents these diseases.
Takeaway: coffee can contribute to your antioxidant intake, but it doesn’t replace the benefits of a diet rich in fruits, vegetables, and other plant foods!
2. Coffee doesn’t actually give you energy
Surprising, isn’t it? Caffeine doesn’t provide your body with energy in the form of calories. Instead, it acts on your brain by blocking adenosine receptors, which respond to a molecule that promotes drowsiness.
The result? You temporarily feel less tired and more alert. But keep in mind: the fatigue hasn’t gone away!
My advice as a nutritionist: if you regularly feel the need to drink more and more coffee to get through your day, take the time to review your sleep, diet, and recovery. Coffee can give you a little boost, but it shouldn’t become a solution to chronic low energy.
3. No, coffee doesn’t dehydrate you
This myth just won’t go away! Although caffeine can have a mild diuretic effect, moderate coffee consumption generally doesn’t cause dehydration in people who drink it regularly. In fact, the water in your cup contributes to your daily hydration.
Takeaway: you don’t need to drink an extra glass of water for every cup of coffee. Water is still your drink of choice for staying hydrated throughout the day!
4. Coffee can support your athletic performance
Did you know caffeine is one of the most studied substances in sports nutrition? It can help to:
- improve alertness and concentration;
- reduce perceived effort;
- boost performance in some endurance activities.
Research shows potential benefits with caffeine doses of 3 to 6 mg per kilogram of body weight, and sometimes even with lower doses. But keep in mind: effects vary greatly from person to person, and these doses can exceed the recommended daily limits for some people. There’s no need to seek out high doses, especially if you’re sensitive to caffeine.
My advice as a nutritionist: if you’d like to use caffeine for sports, test your tolerance during training first and avoid experimenting on competition day.
5. Is morning coffee better than afternoon coffee?
You may have heard that you should wait an hour or two after waking up before having your first coffee, to avoid disrupting cortisol. Good news: there’s no solid scientific evidence that drinking coffee as soon as you wake up is harmful for this reason!
However, when you drink coffee can have a real impact on your sleep. Caffeine can remain active in your body for several hours and disrupt sleep quality, even if you no longer feel its stimulating effects.
My advice as a nutritionist: if you’re a light sleeper, try avoiding caffeine for 8 to 9 hours before bedtime. Some people may need to allow even more time. Caffeine sensitivity varies greatly from person to person!
Coffee, yes! But always in moderation
As with many things in nutrition, it all comes down to the amount, frequency, and individual tolerance.
For most healthy adults, Health Canada recommends consuming no more than 400 mg of caffeine per day from all sources combined. The limit is 300 mg per day during pregnancy or breastfeeding, and some health conditions call for extra caution.
Most of all, remember that coffee will never replace the foundations of good daily energy: eating well, moving, getting enough sleep, and taking care of yourself.
A little coffee break, Zenit-style
Ever since I founded Zenit, I’ve always believed that taking care of your health should also go hand in hand with enjoying food! And what could be better than a good cup of coffee with a delicious snack?
- My Zenit coffee: available as whole beans or ground, it’s perfect for your mornings or those well-deserved little breaks.
- My chocolate and coffee energy square: a delicious combination of chocolate and coffee that brings together enjoyment and energy thanks to its carbohydrates. A great option for active days, outdoor outings, or your coffee break!
Take care of yourself and enjoy the little pleasures of everyday life!
Danielle Dubois, nutritionist and founder of Zenit Nutrition